Open Gym Strength and Conditioning – CrossFit Warm Up 8 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec row (hard) 4 Up-downs to seal pose + step/jump over rower 2 Double Dumbbell Snatch (lightweight – build across) 2 Double...
Read moreCrossFit WOD, June 14, 2023
CrossFit – Wed, Jun 14 Warm Up <p>8 min AMRAP<br />30 sec Row (easy)<br />20 sec Row (mod)<br />10 sec row (hard)<br />4 Up-downs to seal pose + step/jump over rower<br />2 Double Dumbbell Snatch...
Read moreBodybuilding – Tue, Jun 13
Open Gym Strength and Conditioning – Bodybuilding Warm Up Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose...
Read moreCrossFit – Tue, Jun 13
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) Strength overview Strength: Athletes will be...
Read moreCrossFit WOD, June 13, 2023
CrossFit – Tue, Jun 13 Warm Up <p>Hip Halo Warm up</p><p>-into-<br />3 sets:<br />10 Alternating V-Ups</p><p>5 Tempo Air Squats<br />3 Tempo Front Squats</p><p>5 Scap...
Read moreBodybuilding – Mon, Jun 12
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreCrossFit WOD, June 12, 2023
CrossFit – Mon, Jun 12 Warm Up <p>10 sets<br />“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is...
Read moreCrossFit – Sat, Jun 10
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean Movement prep/Workout prep 2...
Read moreBodybuilding – Sat, Jun 10
Open Gym Strength and Conditioning – Bodybuilding arms and core arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps)...
Read moreCrossFit WOD, June 10, 2023
CrossFit – Sat, Jun 10 Warm Up <p>3:00 Machine -into-<br />Hip Halo -into-</p><p>3 sets<br />30-second Row (build in pace)<br />10 Deadbugs<br />10 Downward Dog to Seal Pose<br />2 Sandbag...
Read moreCrossFit – Fri, Jun 9
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar...
Read moreBodybuilding – Fri, Jun 9
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down...
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